Home floor
Living room, apartment, hotel.
No jump required. Downstairs-neighbor safe options first. Gym bike is a different column — same clock, different inputs.
30/30 · 12 min
Quiet 12, no jump
Apartment engine. 2026 HIIT-30S shape. No slam.
Tuesday 6:40am, kid still asleep, downstairs neighbor.
Open session3×20s · 10 min
Gillen 10
PMID 27115137. Original was a bike. 60 seconds of true work.
A morning with ten minutes and a mat.
Open session2×20s · 10 min
REHIT 10
Shorter sibling. 20s moved CRF. 10s did not.
The shorter morning.
Open session10×1:00 · 22 min
60/60 starter
Follador 2018: least aversive vs Tabata. The pack people finish.
A day they will actually finish.
Open session4×4:00 · 40 min
Norwegian 4×4
Helgerud 2007. Holdable hard ~90–95% HRmax. Not all-out Tabata.
A morning with forty minutes and a step.
Open sessionweekend 4×4 · 40 min
Saturday 4×4 once
Siu/Gibala 2026: once-weekly 4×4 still moved. One named Saturday.
Saturday morning. The rest of the week slipped.
Open session10-20-30 · 27 min
10-20-30 hallway
Bangsbo. 30 easy / 20 moderate / 10 honest. Three 5-min blocks.
A hallway they can use without waking the house.
Open session8×20/10 · 8 min
Tabata finisher 4
Not the 1996 ergometer study. A 4-minute finisher. High RPE.
After a session that already ran, or a day with eight minutes.
Open sessionband 40/20 · 15 min
Band density 15
One brick-red band. Standing if no door anchor.
Band already on the hook or in the drawer.
Open sessionEMOM 16 · 18 min
Dumbbell EMOM 16
Practice, not a VO2 paper. One pair they already own.
One pair on the floor.
Open sessionKB density · 12 min
Kettlebell density 12
Gate: if the swing is not already theirs, run Band or Dumbbell instead.
The bell they already swing.
Open sessionquiet 30/30 · 8 min
Hotel / travel 8
Suitcase optional. No jump if the floor is a story. Hotel-gym bike if it exists.
Hotel carpet, eight minutes, meeting in 40.
Open session